Hang Cleans 2-2-2   Then:   3 Rounds of:   10-8-6-4-2 Reps of:   Hang Power Cleans (Weights increase Each Round) Burpee Over Bar Toes 2 Bar   Rd1=95/63 Rd2=135/93 Rd3=155/103   Post Loads and Times to ZEN ad Comments:  Read more

Strict Press: Find 5 Rep Max then… 2 x M.E. Burn out sets using Dumbells (Goal = 8 -12 reps) *Rest 2 -3 min between sets   Then….   2 Rounds for Max Reps of: 2 Minutes M.E. Push Press, 95/63 REST 1 MINUTE 2 Minutes M.E. Front Squats, 135/93 REST 1 MINUTE 2 Minutes M.E. Deadlift, 225/153 REST 1 MINUTE     OR    Meal Prep is an easy way to get your nutrition under control. We offer 2 meal delievery services. Go to our website and check them out !    Read more

EOMOM 10 Minutes 3 Hang Snatch 65%+ 5 Strict Pullups Then…. AMRAP 16 Minutes 5 Ring or Bar Muscle Ups 15 Strict HSPU 45 Wall Balls 60/50 Cal Row or 30/20 Cal Bike Sign Up for the Super Total Here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904  Read more

Box Squats 5×5 (if you are squatting to depth increase weight if not stay at the same weight and lower box height) Then… EOMOM for 12 min 1st min 10 DB Floor Press 50/35’s 2nd min 10 Lateral DB (50/35) Box Step overs 20/16  Read more

Reminder: Today starts the new Sunday schedule! 9am-Olympic Lift Class 10am- Endurance Endurance WOD- Pick Your Poison AMRAP 30 Minutes 800m Run 30 DB Snatch 50/35 20 V Ups 15 Cal Bike 10 Ring Rows Or, if you missed Saturday’s WOD because of the Butterfly Run: Jannie (Jackie plus Annie) 50 Double Unders 50 Situps 40 Double Unders 40 Situps 30 Double Unders 30 Situps *50 Thruster-45lbs* 20 Double Unders 20 Situps 10 Double Unders 10 Situps *1000m Row*Read more